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Tim Pigott
United Kingdom
เข้าร่วมเมื่อ 18 ก.ค. 2013
Physiotherapy, Bike Fitting and Coaching from Tim Pigott
Montane Spine Challenger (Summer)- 1st place (2022) and course record holder
Lady Anne Way 100mile 2022 - 4th Place
Pendle Way in a Day 50k 2022 - 1st Place
Race to the Castle 100km 2021 - 3rd Place
Race to the Stones 100km 2019 - 1st Place
Sports physiotherapy exercise advice videos
Retül bike fitting
Running and Triathlon coaching
Montane Spine Challenger (Summer)- 1st place (2022) and course record holder
Lady Anne Way 100mile 2022 - 4th Place
Pendle Way in a Day 50k 2022 - 1st Place
Race to the Castle 100km 2021 - 3rd Place
Race to the Stones 100km 2019 - 1st Place
Sports physiotherapy exercise advice videos
Retül bike fitting
Running and Triathlon coaching
Hip stability mid stance running
Contra lateral pelvic drop (the pelvis dipping on one side as your foot is in contact with the ground) has been shown to be one of the main risk factors for running injuries. The goal therefore is to have a more stable pelvis during mid stance. There are of course multiple ways to train this, but here are 4 ways to coach that stable pelvis (3 don’t need any equipment at all so easily microdosed into your normal day - eg do them while brushing your teeth 🪥🦷)
1) Barbell toe taps. Your glute med’ is taking up to x4 bodyweight when running, so we need to include more than just bands or bodyweight in training. Build up gradually and load via a barbell, getting comfortable with balancing on one leg with that load and tapping the opposite foot out to the side.
2) Simple hip hitch / hip lock. Feel that movement pattern of the hip dropping, and what you need to do to pull it back up.
3) Add some rotation to the hip hitch. Life doesn’t happen in just one plane of motion. Trail running especially will involve change of direction where you are rotating at the hip, so train it!
4) Pure rotation. Now don’t dip the hip, but keep the pelvis level. Rotate only at the hip joint, keep the knee facing forward. Many knee injuries are due to the hip not being able to rotate sufficiently (bonus points if you identify which side of my pelvis and femur is full of metal).
1) Barbell toe taps. Your glute med’ is taking up to x4 bodyweight when running, so we need to include more than just bands or bodyweight in training. Build up gradually and load via a barbell, getting comfortable with balancing on one leg with that load and tapping the opposite foot out to the side.
2) Simple hip hitch / hip lock. Feel that movement pattern of the hip dropping, and what you need to do to pull it back up.
3) Add some rotation to the hip hitch. Life doesn’t happen in just one plane of motion. Trail running especially will involve change of direction where you are rotating at the hip, so train it!
4) Pure rotation. Now don’t dip the hip, but keep the pelvis level. Rotate only at the hip joint, keep the knee facing forward. Many knee injuries are due to the hip not being able to rotate sufficiently (bonus points if you identify which side of my pelvis and femur is full of metal).
มุมมอง: 25
วีดีโอ
Lakeland50 flythrough
มุมมอง 544 หลายเดือนก่อน
3D flythrough of the LL50 route for our coached athletes. No formal link with LL100/50
Ankle taping methods for running
มุมมอง 1865 หลายเดือนก่อน
Here are two simple ankle taping methods you can use to give the ankles a little extra support when running on the trails. Useful if coming back from a previous ankle sprain or injury. To help the tape stay in place you may want to use some tape adhesive spray as well.
Movement screening tests
มุมมอง 625 หลายเดือนก่อน
Demonstration of some of the movement assessment tests we use with out athletes.
Building confidence for your upcoming ultra marathon
มุมมอง 475 หลายเดือนก่อน
This is a presentation delivered by a sport psychology student we had working with us, supporting our athletes as they prepared for Ultra Trail Snowdonia in 2023.
Contingency plan for ultra marathons
มุมมอง 1555 หลายเดือนก่อน
This is a presentation by a sports psychology student we had working with us, helping our athletes prepare for Ultra Trail Snowdonia in 2023
Gravel race preparation
มุมมอง 445 หลายเดือนก่อน
Coaches Tim and Ed from TeamHP3 chat through the final race preparation you want to consider before a gravel bike race such as Dirty Reiver which we're both doing next weekend.
Canyons 100k flythrough
มุมมอง 2636 หลายเดือนก่อน
Visualisation of the Canyons 100k trail race for our coached athletes.
Ankle strengthening with a band
มุมมอง 226 หลายเดือนก่อน
Basic ankle strength using theraband for dorsiflexion, inversion and eversion.
Single leg box squat
มุมมอง 5311 หลายเดือนก่อน
Demonstration of the single leg box squat, often used in our assessments or warm up routines.
Band assisted pogos
มุมมอง 8411 หลายเดือนก่อน
A regression of the standard plyometric exercise of pogos, by using a band to hold and take some of the load off the legs.
Kneeling hip thrust with step through
มุมมอง 7211 หลายเดือนก่อน
Kneeling hip thrust with step through
Long lever Copenhagen with knee to elbow
มุมมอง 5011 หลายเดือนก่อน
Long lever Copenhagen with knee to elbow
I think, you should stretch it more
No, not for this particular exercise. Starting with 10degrees of dorsiflexion then working into plantarflexion is more representative of the ranges the calf complex has to deal with forces in walking and running. Full range exercises have their place, but that isn’t this exercise/test.
It would be great, if you can share the link. Thanks!
?? The TH-cam link is just here.
@@timpigottHP3 I meant the FATMAP link.
@@Kithrak ah - fatmap.com/routeid/3705598/canyons-100k
Can’t wait!
Thanks Tim
thanks Tim
What a course!! Very cool graphics.
Just what I was looking for. Thanks
Thanks a lot for putting this together Tim. Really useful to see it from this prospective. I have only done a recce from Pen Y Pass to Capel Curig for this years's 100km. Good luck on race day!
What were your favourite / toughest sections Tim?
I don't know of anyone who enjoys Cam High Road 😂 (at least I had a cracking sunrise going up there though)
Hello, my coach had me doing these plenty, but can I ask, what's the purpose of the wedge? Is it to prevent the knee turning inward or something like that? Thanks!
It’s to challenge your balance- rather than always doing exercises on flat ground.
@@timpigottHP3 thanks 😊
Hi, nice flyby, is this the LAW 100 ultra route scheduled for the end of January?
Yes, that's right. The GPX / route is subject to clarification though as currently this GPX file is 'only' 93.5miles long. I've heard they are intending on extending around Hawes and Penrith but we'll have to wait and see. Are you running it?
@@timpigottHP3 Cheers. I’m considering it. I fancy a winter 100. Was looking for what the trail was like.
@@zimsoundz mix of decent trail, muddy fields and rough moor / fell. Check out my insta TimPigottHP3 for a few recent posts where I've been reccing the route.
Cheers for.this Tim. I'm sure there are plenty of entry's if you wanted to come and do it.... 😎
There's loads of entries available!! however one of my athletes will be in the middle of a full Wainwrights round attempt, for which I need to give some mule / navigation support plus coordinate the rest of the support crew.
@@timpigottHP3 will let you off this time
Hi is this the new route for 2021? Darren
Hi Darren, not quite - the new GPX hasn't been released so there will be some minor deviations from this. I will do a new one when they announce where the changes are. This still gives you a good general overview of the route for now though.
@@timpigottHP3 hi, yeah I looking forward to the new route, this year will be my first attempt at the goat, are you running it ?
@@darrencollinsandcrew3656 no, but I've got one of my coached athletes racing it.
Yes!!! Thank you!!!!
Love it, and your dog running behind you made me smile loads!
Hello Tim! Great workout. How many repetitions/sets do you recommend doing of this circuit? 3 reps of the whole round? How much rest between sets? And how often do you recommend doing this/week? 1x, 2x? Thank you
1-3 sets (as per time availability) with 2min rest between rounds is a good place to start. If you can do this circuit 2-3 per week you'll have a good base to then progress to more advanced S&C. It's a useful circuit to include when travelling as all you need are a couple of resistance bands.
Really like the content Tim, thank you! I have found that hiking (all day outings w heavier backpack eg.15kg) in the Alps/mountains w lots of altitude gain, helped me a lot my aerobic capacity as well as strength for legs, and joints (ankles, knees). Just putting in long hours, and on off hiking days adding some short quick running (5-7km intervals) helps massively.
Struggling with the lifting of the big toe without all they others lifting up too,is it something that practicing will solve,just following up from the questions you answered for me earlier on wild ginger running cheers
Keep talking to that toe! you need to reignite that neural pathway. Also, doing some mobility work (eg massage the sole of the foot with a golf ball) helps get things moving.
Amazing thank you!
Thank you👍
Posterior stabalising line 1:11. Is the non weight bearing leg supposed to be flexed at the hip and knee or just the hip? You show hip and knee on right leg and only hip flexion on left leg.
Depends on the space for the leg depending on the step you are using. Non-weight bearing leg just needs to get out the way.
Cheers for this Tim
Saved for future use, thanks!
That is a quality video Tim with some top advice too
Great film Tim! Awesome advice!
This is a wonderful channel.
Are these drills intended to improve running form by muscle memory?
Great stuff!!! Keep up the great videos.